EFNEP Food and Nutrition Education Program, Rutgers University

BREAKFAST - Fruits

Eat a whole fruit with your breakfast or try one of these recipes.

These recipes have at least:

1/2 cup fruit

Apple and Grape Salad
Banana Walnut Oatmeal

1 cup fruit

Breakfast Banana Drink
Grape Pineapple Banana Smoothie

BREAKFAST - Vegestables

These recipes have at least:

1/2 cup cooked veggies (or 1 cup fresh)

Asparagus Omelet
Breakfast Burritos

1 cup veggies (or 2 cups fresh)

Butternut Squash and Egg Bake

BREAKFAST - Grains

These recipes have the equivalent of at least:

Grains

1 ounce of grains

Breakfast Burritos
Leann's Chocolate Zucchini Muffins

2 ounces of grains

3 ounces of grains

Whole Grains

1 ounce of grains

2 ounces of grains

Banana Walnut Oatmeal

3 ounces of grains

BREAKFAST - Protein

These recipes have the equivalent of at least:

1 ounce of protein

Breakfast Burritos

2 ounces of protein

Asparagus Omelet

BREAKFAST - Dairy

These recipes have the equivalent of at least:

1/3 servings of dairy

1/2 cup cooked veggies (or 1 cup fresh)

Grape Pineapple Banana Smoothie

2/3 servings of dairy

1/2 cup cooked veggies (or 1 cup fresh)

Breakfast Burritos

1 serving of dairy

1 and 1/3 serving of dairy

1/2 cup cooked veggies (or 1 cup fresh)

Rice Cheese Bake

LUNCH AND DINER - Fruits

People do not always like fruit on their lunch and dinner plates. You can get your fruits by eating fruity snacks and desserts or you can drink a smoothie with your meal! That way you get your dairy and your fruits in!

These recipes have at least:

1/2 cup fruit

Apple and Grape Salad
Avocado with Garlic Shrimp

1 cup fruit

LUNCH AND DINER - Vegetables

These recipes have at least:

LUNCH AND DINER - Grains

These recipes have the equivalent of at least:

Grains

1 ounce of grains

Carmen’s Mushroom Soup
Eggplant Stew
Pasta Salad

2 ounces of grains

Chicken Tinga and Rice
Chicken Tinga Sandwich
Grilled Cheese Sandwiches

3 ounces of grains

Chicken Tinga Burritos Penne with Swiss Shard

Whole Grains

1 ounce of grains

Brown Rice and Stir Fry Vegetables
Butternut Squash Stew
Chicken Tinga Empañapitas

2 ounces of grains

Dr. Deb's Easy Eggplant Parm
English Muffin Pizza
Mayo-Less Tuna Sandwich
Veggie Pasta

3 ounces of grains

Chicken Tinga Taco Salad

LUNCH AND DINER - Protein

These recipes have the equivalent of at least:

LUNCH AND DINER - Dairy

These recipes have at least as much calcium as:

1/3 servings of dairy

Chicken Tinga Empañapitas
Cream of Asparagus Soup
Dr. Deb’s Easy Eggplant Parm
Grilled Cheese Sandwiches
Loaded Sweet Potato Nachos
Sweet Potato Boats

2/3 servings of dairy

Chicken Tinga Burritos

1 serving of dairy

English Muffin Pizza
Meatballs

1 and 1/3 serving of dairy

Rice Cheese Bake
Salmon Loaf

SNACKS AND DESSERTS - All

Recipe! Why It's Healthy

Apple and Grape Salad	Contains 1/2 cup of fruit and 1/4 cup veggies.
Baked Kale Chips	it contains 1 serving of vegetables.
Black Bean Brownies	Higher in fiber and lower in fat than brownies made using most box instructions.
Black Iced Tea	Far lower in calories than other sugar-sweetened beverages.
Banana Fudge Smoothie	it contains 1 serving of fruit.
Celery Lemonade	Contains fresh fruits and veggies.
Chili Microwave Popcorn	A low calorie snack that costs less than boxed microwave popcorn.
Cocoa Microwave Popcorn	A low calorie snack that costs less than boxed microwave popcorn.
Garlic Microwave Popcorn	A low calorie snack that costs less than boxed microwave popcorn.
Grape, Pineapple and Banana Smoothie	it contains 1 serving of fruit.
Lime green popsicles	These nutritious and delicious pops contain a serving of fruits and veggies.
Not Too Sweet Hibiscus Tea	Far lower in calories than other sugar-sweetened beverages.
Paprika Microwave Popcorn	A low calorie snack that costs less than boxed microwave popcorn.
Parmesan Microwave Popcorn	A low calorie snack that costs less than boxed microwave popcorn.
Pineapple Angel Food Cake	Great tasting, low calorie 2 ingredient dessert.
Pumpkin Brownies	Higher in fiber and lower in fat than brownies made using most box instructions.
Sweet Potato Chocolate Pudding	High in fiber and protein.
Tropical Fruit Smoothie	it has 1 cup of fruit and 1/2 cup of vegetables.
Zucchini Bites	This is a low calorie, delicious snack.
Zucchini Loaf	It contains 1 ounce of whole grains per serving.

Cooking and Shopping Videos

Click on the parts of the pictures below to find great, low-cost, healthy recipes for that part of MyPlate.

BREAKFAST

LUNCH AND DINNER

HEALTHY DRINKS, SNACKS AND DESSERTS

1/2 cup fruit

1 cup fruit

1/2 cup cooked veggies (or 1 cup fresh)

1 cup veggies (or 2 cups fresh)

Grains

1 ounce of grains

2 ounces of grains

3 ounces of grains

Whole Grains

1 ounce of grains

2 ounces of grains

3 ounces of grains

1 ounce of protein

2 ounces of protein

1/3 servings of dairy

1/2 cup cooked veggies (or 1 cup fresh)

2/3 servings of dairy

1/2 cup cooked veggies (or 1 cup fresh)

1 serving of dairy

1 and 1/3 serving of dairy

1/2 cup cooked veggies (or 1 cup fresh)

1/2 cup fruit

1 cup fruit

1/2 cup cooked veggies (or 1 cup fresh)

1 cup veggies (or 2 cups fresh)

1 and 1/2 cup veggies (or 2 cups fresh)

Grains

1 ounce of grains

2 ounces of grains

3 ounces of grains

Whole Grains

1 ounce of grains

2 ounces of grains

3 ounces of grains

1 ounce of protein

2 ounces of protein

3 ounces of protein

4 ounces of protein

1/3 servings of dairy

2/3 servings of dairy

1 serving of dairy

1 and 1/3 serving of dairy